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| "Inverted Pose" or Viparita Karani |
Who hasn't experienced a fear of some thing or situation? Lately I've heard much discussion of the "fear of success", but we all know that it's actually a fear of failure. Even though we realize that phobias can debilitate and prevent our appreciation of enjoyable things and situations, we continue to fear because we're trying to prevent the suffering that may be associated with the thing or situation. Yet our fears often become the torment themselves. When we don't know the outcome we hesitate to make the effort required to "face our fears" by taking risks. And so I encourage my students (and myself) to approach each yoga position with "no fear" and no expectation of a specific outcome because it may be different in each experience. There are so many variables that affect our emotional state, our physical strength and our range of motion on any particular attempt. Therefore, it's best to approach each pose, and most especially inverted positions, as a mindful exploration that reveals the present state of the body, mind and spirit.
It's crucial to face any fear of being upside down with mindful awareness of all physical body sensations, but especially the quality and rhythm of the breath. This week's basic supine "Inverted Pose" or Viparita Karani involves lying down and reversing the gravitational pull on the body and its organs. The total experience will be greatly affected by physical factors such as individual differences in weight distribution and body proportions , but also by the all-important state of mind. Practice with confidence while trusting your mind to control the body. Warning: But do not practice any form of inversions if you are pregnant!
- Physically---Enter the "Inverted Pose" called Viparita Karani only after warming the joints and muscles by taking the body through the series of backbend positions described in the previous four blogs that all involve backward bending postures. I especially recommend the counterposing flow from Apanasana to Dwi Pada Pitham ("Two-Legged Table Pose"). Then proceed to lift up into "Bridge Pose" (Setu Bandhasana) with the heel of the hands supporting the back of the hips at the sacroiliac joint. If you discover that your hip flexors and quadriceps across the front thighs lack the flexibility necessary to lift into a full "Bridge Pose" simply place a block or thick book under the sacrum to support the weight of the hips.
- OR a less intense variation of this pose is to place the prop (a block or thick book) next to a blank wall and sit on the block with the side of the body about 10-12 inches from the wall. Slowly swing one bended leg at a time onto the wall for support. Straighten the legs and rest with them directly above the hips in this "Legs-Up-the-Wall" variation of Viparita Karani with the weight of the hips and legs supported by the prop and the hands resting palms up on the floor beside you for 5-10 slow and smooth breaths. However, this "safer" version will never help to develop the abdominal strength required to keep the legs lifted straight above the torso in the full "Inverted Pose."
- After you've warmed up and conquered your fears of being inverted, you are now ready for the more intense, self-supported variation of Viparita Karani, using the strength of the abdominal muscles in eccentric contraction. That is they are working to support your weight while in a lengthened position. Begin on your back in "Bridge Pose" with the heel of the hands only slightly aiding in the support of the hips. Expand the chest with a full inhalation while grounding the feet firmly, and then draw up the pelvic floor muscles (mula bandha) and the abdominals (uddiyana bandha) before exhaling the chin toward the lifted chest in the "chin and throat lock" called jalandhara bandha. In this way you'll be able to experience all three locks or bandhas engaged simultaneously to hold the heat and energy in the core of the body. This locking and sealing action prevents heat energy from entering the head and it encourages the cleansing effects associated with the upward movement of apana (toxic gases.) On the next inhalation slowly extend one leg at a time directly above the hips. pressing through active feet to engage the muscles and joints in order to support the weight of both legs rather than collapsing the body weight into the wrists. Remain in this healing and restorative position with all three locks engaged for 5-10 breaths, or whatever your body is ready to support. When returning back to "Bridge Pose" keep all three "locks" engaged and hug leg muscles to the bones in order to control the slow release of one foot at a time onto the floor directly under the knees. Then release the hands, pressing both feet into the floor, and slowly roll down from the top of the spine one vertebra at a time.
- Mentally---In order to prevent the pelvis from collapsing onto the hands the mind must be actively engaged and focused on utilizing the "locks" to help support the majority of body weight. Otherwise, the wrist joints will be stressed and the subsequent discomfort will interfere with the concentration and ultimate enjoyment in this very beneficial pose. This "Inverted Pose" presents a wonderful opportunity to practice the kapalabhati style of breathing with vigorous exhalations while the locks remain engaged.
- Spiritually---The subject of "facing monsters" or fears can be a very sensitive subject for most of us. Therefore, always proceed in your yoga practice with slow and mindful caution. Breathe in the confidence that our bodies have been created to be able to perform amazing things when we trust them and their Designer, who loves us. Since I believe that love demands that we trust, before I enter into postures (asanas) that involve some degree of risk, I remind myself of the inspirational words in the First Book of John:
Practice trusting yourself and your God by loving both perfectly....plf
